Menopause hit, and suddenly, my cortisol levels were all over the place—leaving me wired, tired, and totally out of sync. Sleep? Forget it. Stress? Through the roof.

I went through menopause at 51, and looking back, I wish I had journaled more because, honestly, some of it is a blur. But one thing I do remember? Getting my cortisol tested and being surprised to see it slightly above normal. Not dangerously high, but high enough to make me pay attention.

As a personal trainer and health coach, I know that elevated cortisol in peri and post-menopause can lead to bigger health issues. So, I made some changes.

Keep reading to see exactly what worked to bring my cortisol levels back to normal!

Understanding Cortisol

Cortisol is the infamous “stress hormone” that gets a bad rap. But here’s the thing: cortisol isn’t all bad. In fact, we need it to function. Cortisol is made in the adrenal glands and helps regulate metabolism, control blood sugar, reduce inflammation, and even keep us alert and energized throughout the day.

The problem? When cortisol levels stay too high for too long, it creates havoc—especially during menopause, when our bodies are already navigating a hormonal rollercoaster.

During perimenopause and menopause, estrogen and progesterone levels decline. Since these hormones once helped buffer the effects of cortisol, their drop makes your body more sensitive to stress.

This means cortisol can stay elevated longer than it used to, making you feel more anxious, wired yet exhausted.

Higher cortisol levels can lead to:

• Belly fat accumulation (ugh—more on that in a minute)
• Insomnia and disrupted sleep
• Increased cravings for sugar and carbs
• Fatigue and burnout
• Anxiety, mood swings, and brain fog

So yes, cortisol is essential—but when it’s chronically elevated, that’s when we start running into issues.

This is why managing stress, prioritizing sleep, and making intentional lifestyle changes become critical for keeping cortisol in check during midlife.

The Cortisol & Belly Fat Connection

I know many midlife women feel frustrated when belly fat seems to appear overnight. You’re working out, eating well, and still… the midsection is expanding. One of the biggest culprits? Chronic stress and elevated cortisol levels.

When cortisol is high for extended periods, your body holds onto fat—especially around the abdomen. Why? Because your body thinks you’re in survival mode. It’s trying to protect you by storing energy for the long haul. This is why I stress understanding the difference between fat loss vs. weight loss.

And if you’re pairing high stress with poor sleep, excessive caffeine, or over-exercising? You’ve got a perfect storm for cortisol overload and stubborn belly fat.

The good news?

There are real, tangible ways to bring cortisol back into balance—and when you do, you’ll not only feel better but also start to see changes in your body and your energy levels. Your overall health will benefit.

6 Ways I Lowered My Cortisol Levels During Menopause

Focus on stress management, nutrition, exercise, and sleep to keep cortisol in check and feel your best through menopause.

1. Build a Great Morning Routine

I used to roll out of bed and go straight into “go mode.” Checking emails, scrolling my phone, drinking coffee before even hydrating. Sound familiar? Well, that spikes cortisol right from the get-go.

Now, I’ve learned to start my mornings differently, and it’s been a game-changer.

Simple tweaks to keep cortisol balanced in the morning:

• Hydrate first: A glass of water before coffee helps rehydrate and flush toxins. (I drink 12 oz. with my AG1 and collagen.)
• Sunlight exposure: 10 minutes of morning light helps regulate circadian rhythm (which, in turn, helps cortisol balance).
• Movement, but not too much: A walk or light stretching instead of immediately hitting a high-intensity workout. I have a 10 minute stretch routine I do every morning.
• Avoid doomscrolling: Checking emails and social media first thing can trigger stress mode before the day even begins.

2. Prioritize Sleep (My Personal Biggest Weakness!)

I’ll admit it—I’ve always been a burn-the-candle-at-both-ends kind of gal. Early riser, late worker, go-go-go mentality. But menopause forced me to rethink sleep.

I finally embraced getting to bed earlier and let me tell you—it changed everything. Sleep is when our bodies repair, reset, and regulate cortisol. If we’re skimping on rest, we’re keeping stress hormones elevated.

What helped me finally prioritize sleep?

• Oura Ring: This little device is my truth-teller—tracking my sleep, heart rate, and recovery. I can see how poor sleep impacts my stress levels, and it holds me accountable.
• Consistent bedtime: I now aim for 9:00 -9:30 PM (instead of midnight!). See exactly how I transformed my sleep routine!
• Ditching screens before bed: No scrolling in bed—blue light wrecks melatonin production. (I admit, I am a work in progress on this!)
• Cooling down my room: I sleep way better when my room is cooler. The overhead fan has become a must in menopause.
• Magnesium supplementation: A game-changer for calming the nervous system before bed. Check out the signs you may not be getting enough magnesium either!

If you’re struggling with belly fat, mood swings, or energy dips—prioritize sleep first. It’s one of the most underrated tools for hormone balance.

3. Move Your Body and Lift Weights

Physical activity is one of the best ways to regulate cortisol—but here’s the trick: more is not always better.

For years, I thought I needed more cardio to burn belly fat. But long-duration, high-intensity workouts actually kept my cortisol high and made fat loss harder. I still do intense exercise– I love it. But, I’ve learned to put some low intensity and more weight lifting in-between.

What actually works for cortisol balance?

The key? Find a balance between strength, movement, and recovery.

4. Nourish Yourself with Eat Real Food

Blood sugar and cortisol go hand in hand. If you’re skipping meals, eating processed foods, or overloading on caffeine, your stress hormones will stay high.

What helps regulate cortisol through diet?

• Prioritize protein: Protein stabilizes blood sugar and keeps cravings in check. Plus, women need more protein as they age!
• Healthy fats & fiber: Avocados, nuts, seeds, and leafy greens support hormone health. Get your omega-3 fatty acids too. Here are 8 of my favorite healthy fats!
• Limit sugar & refined carbohydrates: These cause blood sugar spikes (which trigger cortisol surges). Managing blood sugar levels is key to managing weight in midlife.
• Reduce caffeine intake: Too much coffee = cortisol overload. I no longer drink caffeine after around 2 pm and it’s made a difference.

5. Stress Management & Boundary Setting

Midlife comes with a lot of demands—work, family, aging parents, relationships. But one of the best things I did was set better boundaries for my mental health.

How to reduce unnecessary stress:

• Say no without guilt: You don’t have to say yes to everything!
• Limit news & social media consumption: Constant negativity = stress overload.
• Schedule “white space” in your day: Time to breathe, reflect, and recharge.
• Practice deep breathing: Even 5 minutes of breathing exercises can reset your nervous system. (Try the Wim Hof Breathing method – it’s a really awesome feeling!)

Need even more ideas? Check out my guide to reducing stress from daily life.

6. Foster Relationships & Connection

Did you know that social connection lowers cortisol? When we engage with people we love, our bodies release oxytocin, which naturally counteracts stress hormones. Oxytocin is commonly known as the “love hormone” due to its association with social bonding, trust, and positive feelings related to relationships.

These are a few of my favorite ways to nurture relationships:

• Make time for friends & laughter: Even a 10-minute catch-up can boost your mood.
• Engage in a hobby or community: Finding purpose outside of work helps lower stress.
• Physical touch: Hugging, hand-holding, and even petting a dog helps reduce cortisol.

Final Thoughts

Balancing cortisol isn’t about eliminating stress completely—it’s about giving your body the tools to recover. Small shifts, like prioritizing sleep, nourishing your body, and managing stress, can make a huge difference in how you feel.

If you’re feeling stuck, start with one change at a time. Maybe that’s getting to bed earlier, swapping one HIIT session for a walk, or setting a boundary that protects your peace.

Because midlife isn’t about burning out—it’s about thriving. When you get to your 50s and 60s it becomes about your overall wellness. And trust me, when you lower cortisol, you’ll feel more energized, calm, and in control than ever before.

Your overall wellbeing will improve I promise!